For flavoring food and frying, peanut oil is a favorite of mine!
It is such a healthy and popular choice since it does not have the fats that can be detrimental to the heart. Its mild flavor and high smoke point make it a great choice for deep frying as well as grilling and roasting! Plus, it tastes amazing, drizzled on salads, too!
So, if you are like me, who use peanut oil now and then, it is inevitable that you can run out of this precious oil. Maybe you have guests allergic to peanuts? Does that mean that you’ll rip that recipe page requiring it and forget about the whole thing?
Don’t you even dare!
If you ever run out or cannot use peanut oil for specific reasons, you’ll be glad to know that there are other oils out there worthy of being a peanut oil substitute!
First things first
What is a Peanut Oil?
This flavorful and sweet oil comes from low-growing plants known as Arachis hypogaea. And even though it has the word “nut” in its name, the peanut is a legume such as lentils and is therefore grown underground, unlike real nuts such as almonds and walnuts grown on trees.
The peanut’s origin can be traced to South America. Incans of Peru was one of the first civilizations to use it and placed peanuts alongside mummies.
Peanut oil is extracted by processing and pressing peanuts and their kernels. However, kernels usually contain most of the oil, so they undergo a different extraction process.
Peanut oil is so flavorful and naturally sweet, giving a fragrant and sweetened life to dishes. This oil can be cold-pressed, showcasing a yellow color with nutty and sweet flavor, or refined characterized by a neutral taste and light yellow color.
9 Best Peanut Oil Substitute
1. Soybean Oil
If you are aiming for a neutral-tasting oil, soybean oil is the best! A popular oil extracted from soybean seeds has a faint dark yellow or faint green color. Compared to others, soybean oil is healthier since it has fatty acids such as oleic acid, omega 3, and stearic acid.
Like peanut oil, soybean oil also has a smoke point of 450°F, making it ideal for baking, deep-frying, or sautéing. When substituting for soybean oil, you can use the equal amount required in the recipe.
2. Canola Oil
If you are searching for a peanut oil substitute in baking, canola oil will do the trick. This oil comes with a light flavor that should not overpower your baked products. Because of its medium to high smoke point at 400°F, canola oil is also great for sautéing. Not only that, but you can also use it for salad dressing, greasing pans, and grilling.
This versatile oil is also considered healthy, with high monounsaturated fats, similar to olive oil, at 63 percent. Compared to other vegetable oils, canola oil has the lowest amount of ALA or alpha-linolenic acid and saturated fats.
3. Avocado Oil
Boasting a high amount of monounsaturated fats, avocado oil makes a great substitute for peanut oil. And with such a high smoke point of 520°F, avocado oil is the best peanut oil alternative for deep frying and other cooking methods.
This oil is rich in oleic acid, which helps lower bad cholesterol and decreases your heart disease and stroke risk.
4. Corn Oil
If you want a peanut oil alternative for all-purpose cooking, then you can have corn oil. One of the most affordable types of oil, corn oil, is extracted from corn seed and is widely available in most supermarkets.
Like peanut oil, refined oil comes at a high smoking point, making it great for baking, deep-frying, and all-around cooking.
Or you can choose unrefined corn oil with a lower smoke point, suitable for light cooking and making sauces. Moreover, using unrefined corn oil gives your dish a nutty flavor with a faint taste of corn.
5. Grapeseed Oil
For stir-frying and sautéing, grapeseed oil can be used due to its medium to the high smoke point of 392°F. And because it is virtually flavorless, grapeseed oil can also be used in baking without overpowering the flavor of your baked goods. You can also use it for marinating meat and salad dressings too!
Just like peanut oil, grapeseed oil is also healthy. Loaded with omega 6, this light green-colored oil helps increase energy and burn fat. It also comes with the right amount of vitamin E that can effectively boost immunity. However, even though this oil is low in saturated fats, its high amount of omega-six can cause inflammation, so you might want to balance it out with other forms of healthy fats.
6. Sunflower Oil
Another all-around cooking peanut oil substitute, semi-refined, and refined sunflower oil have the same high smoke point of 450°F. Featuring a subtle flavor, sunflower oil makes a great addition when baking or greasing your baking pans.
Sunflower oil is not your ordinary oil. It is a blend of monounsaturated fats and polyunsaturated fats that are good for the body.
7. Safflower Oil
Next to avocado oil, safflower oil boasts the second-highest smoke point at 510°F, making it highly suitable for high heat cooking, particularly deep frying. Also, it has a neutral flavor, making it suitable for other cooking methods such as searing, sautéing, stir-frying, and baking cookies, cakes, and pancakes.
With safflower oil, you can find two variants— high oleic and high linoleic. If you are making unheated recipes such as vinaigrettes, then choose high-linoleic safflower oil. But, if you are looking for a great alternative for peanut oil for high heat cooking, then high-oleic safflower oil is most recommended.
8. Almond Oil
Almond oil is not a cheap substitute. However, its health benefits are worth it!
Almond oil comes in 2 types: refined and cold-pressed. The former is great for deep frying since it handles high temperatures. On the other hand, the latter is best for oil-based sauces, drizzling, and other cold applications such as salads and chilled dishes.
Its health benefits are amazing— it is loaded with polyunsaturated fats and monounsaturated fats that help maintain good levels of cholesterol and vitamin E and omega-3 fatty acids for heart health. It is also great for the skin and has been used for centuries to promote stronger nails and smoothens skin.
9. Walnut Oil
Another great alternative for peanut oil, walnut oil, is excellent for finishing methods such as drizzling and salad dressings. However, walnut oil is not recommended for deep frying or any cooking methods that require high temperatures. It is not cheap, and if not used properly, it can leave a bitter taste in your dishes.
Walnut oil is loaded with essential fatty acids and antioxidants that help slow down the aging process and prevent heart diseases.
And there you have it!
As you can see, there are plenty of other options just as great as peanut oil. So, do not worry if you can’t squeeze a drop or cannot use it because of allergies. The peanut oil alternatives above will complete your recipe without a problem!
Do you have any questions? Or maybe you are using another peanut oil substitute not mentioned above? I hope you can do us a favor and share your secret. Just fire up the comment section below.
Until then, happy cooking!